HiiTmax #4 part 3

Burned out on life.
Taking a week off. see you next year!
Merry Xmas.
Do your workouts.
Don't be fat.

10/30--36x (24m)

dyn squat #12/JR
**dip station knee raises #15 - 13/13/13
dyn squat
**elv kB sumo squat #50+15db - 13/13/12
dyn squat
super girl pu #5s - 8/7/7
dyn squat
jump mat length//run backwards #6 - 8/8/7
dyn squat
side plank db reach over/k2e L #8 - 10/10/11
dyn squat
side plank dB reach over k2e R - 11/10/10

tabata butt: 10/20--8x
BB lift #50 - 17/16/17/16
band press & abd - 14/13/12/12

HiiTmax #4 part 2

JR 10/50 -- 5x

10/30--24x
JR
elev pu/opp toe touch #6 - 7/8/6/7
JR
BB squat/leg abd #60- 9/9/9/9
JR
wV rope climber/bicycle abs #12 - 30/29/29/33

tabata back/shldr 10/20--8x
band pull aparts (Ws)
lying dB ant delt stretch (lower/lift) #5s

HiiTmAx #4 part 1

JR10/50--5x

10/30--24x
dyn squat/JR
*dB split snatch #15s - 11/10/9/8
dyn squat
**alt surrender squat #30kb - 8/7/6/7
dyn squat
BB 1 leg dL/row #60 - 7/7/8/8

tabata butt 10/20--8x:
fire hydrant to leg ext (blue band)

~25min

Daily HIIT show s1 ep19

http://youtu.be/kg1bp9OqVvk

10/20 -- 8x JR
--

10/20--8x

Dyn squat #12 - 17/16/15/16

Ab frog swimmer legs slides #12 - 8/9/8/9
--

then 10/20 -- 8x JR
--

10/20--8x

Burpee (no pu) box jump #6 - 5/4/4/5

bench hop overs #6 - 11/14/15/14
--

then 10/20 -- 8x JR
--

10/20--8x #6 all

Slider mtn climbers - 43/37/35/35

Broad jump burpee (pu) - 3/3/3/3

~~~~

10/20--12x BONUS BACK
burpee
seated scap retract on wall - 9/10/9
burpee
cable row #60 - 12/13/12

HiiTmax #3 part 3//JR + zcut2 WD sub

10/30--42x (28m)
mtn climbers on ugi/JR
**kB/band side to side squat #50 - 14/16/15
mtn climbers
ugi 1 arm plank rev fly/front fly L #8 - 8/8/8
mtn climbers
ugi 1 arm plan rev fly/front fly R- 8/8/8
mtn climbers
band assist pistol L - 6/6/5
mtn climbers
band assist pistol R- 6/6/5
mtn climbers
**dip st tri dip/v-abs- 8/7/8
*mtn climbers
*glute band press & abd - 18/19/18

2 min BONUS BUTT: 10/20--4x BB glute press #40 - 17/15/13/12

total time: 30m

key:
**exercise change
*exercise added

THEN THIS INSTEAD OF WALKING IN THE GROSS COLD WEATHER (zcut power cardio #2) = 15min

Yoga 35min

https://www.youtube.com/watch?v=ydO6a9a5COw

B- (too much rest)

Upper Split #4 & JR 15

10/20--30x
5: JR
5: bosu side2side/split hops
5 jR
5: burpee/dyn ssqt
5JR
5 bosu side2side/burpee

Supersets:

dB bicycle #15 x20

dB oh tri ext #25 x10
--3x

side plank fwd kick toe touch x10/10

cable row #60 x12
--3x

med ball leg lifts #5 x10

seated rev fly red band x10
--3x

running man situps #12 x12

rev grip chins x4
--3x

time: 15min (+ extra set running man)

Lower Split #7 & 15JR

10/30--23x JR/burpee combo 3x3

15AMRAP:
bb side lunge L #35 x10
bb side lunge R x10
single hamstring ball roll ins x 10/10
dip station knee raise #15 x10
single leg elev glute press x15/15
#rnds: 4

Back & Legs #3//15min JR

10/20--30x jr/burpee/dyn sqt 

Climb indoors

5.9

10-

10

10+/11-

11 (not clean)

10/40--18x:
6sets JR
6sets alt comp burpee & dyn squats
6 sets JR

15AMRAP
superman hold 30s x1
BB back squat #50 x 10
ball dB swimmers #4s x10 tot
kB back lunge pass #50 x12
cable row #60 x12
ab splitters x 8
#3.5

total time today: 30 min

Yoga 35min + 10m yoga/night

My body is making it abundantly clear that I need more stretching. Starting last night I will be doing a 10 min vinyasa before bed!

Sean Vigue 35min POwer Yoga for Athletes!
B (a little too much core, not enough legs)

Lower Split #6 + 10JR

5/25s -- 20x JR

Drop Set (15min cap)

goblet squat x10  (#62,50,40)

deficit lunge backs x10/10 (#22.5s,20s,17.5s)

dip station knee raises x10 (#12,10,8)

BB glute press x12 (#45,40,35)

elev kB sum squats x 10 (#62, 50, 45)
time: 15:33

Upper Split #3 + 10min JR

JR 5/25 -- 20x

Supersets:

cable row #60 x12
dB T raises #10s x8
--3x
chins x5
tri dip/v-abs x10
--3x
bent rev fly #15s
dB hammer curl #25s x 10
--3x
wV inv row #12 x10
wall seated scap retractions x 10

time: 15:26

NEW VIDEO!
Postpartum workout #5

CD 21//Lower Split #5 + JR10m

Cycle day 21!

That means I switch to bodybuilding splits with the cardio portion up front. I'm considering adding 2 min to jump roping but can't make a final decision. My instinct is always to DO MORE EXERCISE, when really it needs to be STOP EATING CRAP (or too much good food for that matter.) As a busy Mom of two boys (or a busy ANYBODY), that's how you make fitness work for you. Workout intensely (WITH WEIGHTS) for a short time (for me its 25min total 5-6days wk) then do all the hardest work in the kitchen.

More measurements next CD5! I had a two pound goal for this round but with Thanksgiving and Xmas the better thing would have been to just focus on maintenance. *Womp, womp.* I'm only 3.5lbs away to goal1 (pre-baby weight). I HAVE, HAVE, HAVE to keep in mind that I didn't really start feeling like my body was back to normal until J was about 20 months (then I found out I was pregnant with G! Har, har). G turns 15m this week so I've still got plenty of time. Yes, I dropped the weight blah, blah blah but there's a certain fluffiness that comes with the whole having a baby and nursing for a year that...well....ewwww. And it takes forEVER to go away.

Other exciting news...I decided to start filming my postpartum workouts from after J. (Things were slightly different after G) Here's what I have on youtube so far:

#1 - 12 Minute AMRAP (As Many Rounds As Possible in 12 Minutes)
#2 - 12 Minutes of Interval Training - 10sec rest/20sec work for 24 rounds
#3 - 12 Minutes of Interval Training - 10sec rest/20sec work for 24 rounds
#4 - 12 Minute AMRAP
MORE TO COME!!!!

You can just search my name on YouTube, find and subscribe to my channel to access everything I have!

Jump rope intervals: 5sec rest/25sec work -- 20 rounds (10min)

15 AMRAP:
elevated surrender squats #12 x 10/10
band glute abd & press x20
elev. kB dL #65 x 10
band clams x20/20
sit up claps x20
#rnds: 3 (+8 extra situp claps to time!)

HiiTmax #3 part 2

10/20--8x burpees

10/30--24x

JR

**BB alt side to side lunges #45 - 10/9/10/9

JR

inv row/kick up #12 - 12/10/11/11

JR

jump lunge ugi oh chop #10 - 12/10/10/9

10/20--8x

super man holds

30 min Power Yoga (2)//climb

Sat:

This is the second round on this video because I like it so much! A+! I especially love the inversions <3

Mon: indoor climb

5.9

5.9

5.10 slopey fckr

10-

10

10+

HiiTmax #3 part 1

JR 10/50--4x

10/30--24x
mnt climbers on ugi//jr hi knees
**goblet squat #40 - 11/10/11/10
mtn climbers
knee tuck abs/oh press dB/split legs & press #15 - 9/9/10/10
mtn climbers
elev (ft on bench) L-push up - 9/10/9/10

tabata 10/20--8x
band hydrant/ext alt sides

HiiTMax #2 part 3

10/50--4x JR

10/30--24x
Burpee no pu//JR hi knees
Bb f/b lunge L #45 - 6/6
Burpee
Be f/b lunge R- 6/6
Burpee
Bent tri kickback/jump and punch #12s - 13/11
Burpee
**Plank row/jump tuck #25s - 5/5
Burpee
KB clam abs #30 - 10/9
Burpee
DB shoulder around the worlds #10s- 5/5

10/20--8x
cable rows #50 x4
wall snow angels (arms up and down) x4

HiiTMax #2 part 2

10/40--4x JR

10/30--24x
Burpees no pu//alt JR hi knees
**jack pu - 11/9/9/8
Burpees
**1 leg alt kB dL #50 - 13/12/12/12
Burpees
**dB plank row #25s - 14/14/13/13

10/20--8x
elev one leg glute press alt.

**oops. there is very little of the original workout here.

HiiTMax #2 part 1

10/50--4x JR

10/30--24x
 burpees no pu
SB  1/2 burpees up row - 4/6/6/5
Burpee
Plate boat pose/knee tuck &  oh press #15- 15/14/17/20
Burpee
Sb clean and press/jump over/3 squat jumps/ jump back - 2/2.5/3/2.5

10/20--8x
SB bent rows x4
Wall sit/wall snow angels up & down x 4

HT//HiiTMax #1 part 3

😡So.
F
R
U
S
T
R
A
E
D
.
So, so, so.

10/50--5x JR

10/30--24x
JR
**Plank 90* rows #15s - 17/16
JR
V-ups  - 13/13
JR
step up/leg ext back #15s L - 10/9
JR
step up/leg ext back #15s R- 9/10
JR
sB opp shoulder/squat/drop/pu - 4/4
JR
SB swings - 18/17

10/20--8x
Glute press and abd

Power yoga 30min

https://youtu.be/CZsKcL05Rcg
Loooooooooved the first half.
second half was much too slow so I'm giving this. B+

HT//HiiTMax #1 part 2

tabata burpess 10/20--8x

10/30--24x (part 2 of 4)
JR
lunge & press L #15s - 10/10/10/10
JR
lunge & press R #15s - 10/10/10/10
JR
ugi wide leg jump ins - 19/20/20/22

tabata seated band row #60 10/20--8x

time: 24min

HT//BR HIITMAX #1 (part 1)

tabata burpees 10/20--8x (4min)

10/30--24x (16min) PART 1 (of 4)
JR
wV dynamic squats #12 - 19/16/16/15
JR
BB clean and press #45 - 8/8/9/8
JR
jump lunges #12wV - 15/15/14/14

tabata 10/20 --8x bB glute press (#45) x4//single leg glute press x 4

time: 24min

HT JR10//kB #6

10/40--12x JR

2rft:

1. KB Swing x 30 #40

2. Backward lunge pass under elbow twist x 20 alt. #30

3. KB Swing x 30 #40

4. Low KB windmill x 10 /10 #30

5. Clam shells (x5) / wag the tail (on back) (x10) x 4 sets #30

 time: 13;27

BONUS: 3x30sec superman holds (to 15min)

HT Lifted Butt #19 v2.0 (jr/ex interval circuit)

v2.0

**10/50--24x (24min)

JR

1. Wide legged Hip Raise to hip abductor press - 27/25
JR

2. KB Sumo Squat (3 short reps) to one leg goblet squat alt. #30 - 6/6.5
JR

3. Wide legged Hip Raise to hip abductor press - 27/22
JR

4. KB Pendulum (x 5) / Swing (x 5) #40 - 3.5/3 sets
JR

5. Wide legged Hip Raise to hip abductor press - 27/25
JR

6. 1leg Deadlift to one arm deep squat alternating arm #50 - 7/8

HT JR10//12min Body #14//CD5 (rnd2)

CD5!!! HT Round 2

BUCKLE DOWN!!!!!!!!!!!!!!!!!!!

10/40--12x  JR

12min AMRAP

1. **box jumps!! (-1riser) x 10

2. Bird dog then push up x 10 alt.

3. Side jump lunge / front kick x 20 alt.

4. Crab kick (straightleg) / reptile push up x 5/5
rnds: 3.25

10JR//HT Lower Split #4

10/30--15x JR

BB squat & leg abd #55
star crunches x 24

surrender squat L&R #12 wV
ball dB crunches #15

band clams blu&yel x 12 ea
elb plank reptiles L&R x 12 ea

time: 16:12

10JR//HT Back[&Legs!] Split #2

10/30--15x JR

bent BB row #55 overhand
elev dB lunge backs #15s

wV inv row #12 (underhand)
kB sumo elev #50

dB rev flys #12s
sB glute press #30 x15

time: 15min exactly.

HT Prog tweaks//CD1//power yoga

This first run through was a little rough. Ok.....A LOT rough. As usual, I nailed the workout part of it and that felt great. I didn't, however, count calories as suggested. I'm sure I over did it both at the end of the buffing phase (thanks ;) HALLOWEEN!!!) and pretty much the whole boosting phase. It's a real learning curve with cyclical eating protocols for me. I'm so much better at being consistently with ONE way of doing things but of course that hasn't really gotten me to stick at the point I want to stick at before so I figure I'll dive into this method again. I haven't ever done Hormonal Timing before but I've calorie cycled and I've carb cycled...not too much different. It's a good skill to have though so I'm going to continue working on this cyclical dieting thing.

Today is CD1!!!! Time for a new round. This time, I'm buckling down.

Get your Hormonal Timing eBook here.

Here are the proposed tweaks:

Cday 5-20: buffing

Cal deficit -500 (1600)
Option to extend fast if it feels good.

Eat super clean: no processed food!!

     5, 20g protein serv

     2 cho Tat0s or b rice/unlim fruit

     3, green veg serv

     2 tbsp coc oil

     NO NUTS!!!!!!!!!!!! 

5hiit in zgym/1pyoga30min

--

Cday 21-29//1-4 boosting

Eat clean 80/20 (might do away with 80/20!): Maintenance Cal 2100

No extended fast. BP coffee at 8 then protein shake at 11

     5, 20g protein serv

     4cho = Tat0s/rice/oats/wine)

     3, green veg

     2, tbsp coc oil + 1/4c nuts

     1, treat (per week)

Bodybuilding supersets: 4d up/lo split & 1 pyoga/wk

===============================================

Today I feel crappy and tired so I went with a power yoga day 
(30m) B+

10min JR//HT Lower Split #3

10/30--15xJR

Supersets 3x12

kB side lunge dL r/L #40
kB/band side to side & squat #50/blue

ball ham roll ins
sB glute press #30

bb dL #65
band glute press & abd x 24

time: 15min

10min JR//HT Upper Split #2

10/30--15x JR

1 arm kB row L/R #35
hsct 12x total

band assist pullups x10 (purple)
running man sit ups #12 x24

bb curl #35
dive bomber pu x 10

time: 16:40

10min JR//HT Back[&Legs] #1

10/30--15x JR

15 min cap Supersets 3x12

cable seated row #60
bb back squat #55

dB bent row #22.5s
pistol squats L/R 12 total (purple band assist)

back ball ext #15 x10
smith upside down leg press #86 x 10

time: 16:31

30min Power Yoga

This yoga practice was AMAZING! There were inversions and things to aspire too but somehow I didn't feel like a jerk for not being able to do those things yet. A+!!!!!!

10JR//HT Lower Split #2

10/30--15x JR

[15min cap] supersets 3x12

elev dbl kB sumo squat #50&40
curtsey lunge L/R #17.5s

kB elev dL #60
band hydrant/kick back (blue & yellow)

1set step elev lunge backs #17.5s

time: 15:40

10JR//HT Upper Split #1

10/30--15x JR (10m)

[15min cap] SUPERSETS 3x12

preacher curls (on knees) #12s
skull crushers #12s

ab splitter 6x
wV inverted row #12

seated cable row #60
dB over head press #15s

dB rev fly & Y combo 12x/8x/8x #8s
dip station oblique raises 12x total

time: 15:31

10JR//HT Lower Split #1

CD 20-29/1-4 Boosting Phase

Nutrition: Maintenance calories
5 - 20g protein servings
4 - cho/fruit servings
3 - servings green veggies
2 - 1/4c serv of nuts
1 - treat per week

10/30--15x JR

[15 min cap] SUPERSETS 3x12

1a) split squat L/R #15s
1b) bench ham curls #25
3x

2a) Abd & glute press x 24  (blue band)
2b) goblet squat #40
3x

3a) sB glute press #30
3b) BB dL  +#30 (to olympic bar)
3x

time: 14:14

+ BONUS sb glute press to 15min = 30 reps!!!!

Power Yoga 30min [A]//body stats

This waking up for hours at 330am is getting old! I wish there was something I could do about it but nothing seems to help. Not even good ol' advil pm. *SIGH* Given this problem, I am going to revamp the buffing part of my workout plan. I'll try week 1: 6 zgym wos, week 2: 5zgym & 1 power yoga. In a few days I'll be moving on to the boosting cycle so I'll be doing 4 up/lo bodybuilding splits and 1 power yoga for about two weeks. Halloween threw my diet for a loop too so I'm working on getting that back under control starting today. That's the other thing that sleep totally f's up though. My hunger is insatiable. Best I can do is be aware of it and do what I can to counter it. Last I checked I was about 130.6 lbs which is great!!!! Juuuust hope I didn't muck it up.

Here is my yoga practice for today. It is 25min work/5min shavasana and I really liked it so I rated it an A.

LIfted Butt #3//10JR & zcut PC1 [free!]

10/30--15x JR

Buy in: 100 KB swings

2rft:

1. Weighted clams x 20 / 20

2. Weighted backward lunge lean forward to chair squat (x3) / Goblet squat (x3) alt. legs x 6 sets #401st//#30 2nd))

3. Weighted in and out clams x 20/20

4. Side lunge deadlift (x5) / kettlebell swing (x5) alt. x 6 sets #40 both

5. Sumo Squat pulses x 50 reps

time: 16:53

+

ZCUT Power Cardio #1 (sub for dogwalk) w/ warm up and cool down
[free on youtube!]

k8*s upper AMRAP #1//JR10

10/30--15xJR

15amrap:
cable row #50  x12
kB snatch #30 x10/10
dip station dB knee raise #10 x10
1 arm row #30 x10
HSCTs x10
#rnds: 3 4/5


EXCELLENT WORKOUT. Gotta give myself a pat on the back for designing that one!! :D

Lifted Butt #20//10JR

JR 10/30--15x (10m)

Time Challenge – 1 round

1. Clams with power band x 30 / 30

2. Weighted Side Lunge Knee Up / Side lunge jump x 20 #12s

3. Hip Raises with power band x 30

4. Kettlebell Swing with the beast (#50 all) x 20 

5. Abductor press with power band x 40

6. Kettlebell Deadlift (Beast) on blocks x 20

7. Side Leg lift with power band (x5) to Side Squat (x5) x 5 sets on each leg

8. Weighted Backward lunge (Beast) x 10/10

9. Kneeling hip abduction to heal raise x 20 / 20

10. Kettlebell Swing x 20 (Beast)

time: 12:44

FitSlide #10//10JR

10/20--20x JR

15amrap

1. Side Plank Lift & kick front on tippy toes x 10/10

2. DB weighted Forward / Side / Forward Slide Lunge x 10 alt. legs #15s

3. Pigeon Slides 5/5

4. Frog Slides (x3) / Plank rows x 10 #25s
#rnds: 2.5

JRC #18//JR10

10/20--20xJR

Workout Breakdown

1. Front / back / switch JR – 1min

2. Reverse Rock Star Burpee to Burpee Jump Tuck x 10

3. JR high knees 1 min

4. Step up / backward lunge toe touch x 10/10

5. twist left / twist right / front jump / jump jack 20 sec + DBU’s 20 sec + twist left / twist right / front jump / jump jack 20 sec (1min & 20 sec)

6. One leg elevated Plank jump switch x 40

7. Jump rope – Forward / back / switch 20 sec + high knees 20 sec + Double unders 20 sec + twis / twist / front / jump jack 20 sec + Forward / back / switch 20 sec + high knees 20 (2 min total)

time: 12:06

Killer Legs #8//10min JR

10/20--20x JR

Part2: 2rft: #30kb all:

1. Jump Jack Sumo Squat KB upright row x 20

2. One arm weighted Curtsy lunge to plie with KB x 10/10

3. Jump Lunge (x3) front kick x 10

4. KB Weighted heel raised stationary lunge (x5) to one leg squat x 5/5
time: 14:30

CArdio Shred #34//10JR

10/20--20x JR (10min)

12 Minute AMRAP

1. Plank Rows / Squat & Press x 12 #17.5s

2. Over the box Jump x 12 (-1riser!!!)

3. Side Lunge Row x 12 #17.5s

4. Over The box Jump x 12
#rnds: 2 3/4

Inferno #5//10min JR

JR 10/20--20x

2rft
(1st round full reps, 2nd round 1/2 reps!)

1. Hanging Windshield wipers (x2) / hanging leg raise to the top (x2) x 5 sets

2. Handstand shoulder tap (x2) / dynamic push up (x2) x 5 sets

3. Pull up / chin up x 4 sets

4. Pigeon slide / one leg mountain slider x 10/10

5. Wall  jump / diagonal touch down / leg lift x 10 alt.
time: 13:56

Lifted Butt #2//JR10min & check in

Program check in:
It's only been two days but I thought I'd take a quick moment to reflect on how it's going. I'd say GOOD. Part of the program requires one to track calories because at this point I'm supposed to be eating in a 500 cal deficit every day but I'm trying to accomplish that via omission of fat for two weeks (I go overboard on eating nuts ALL the time), strict adherence to planned meals with little or no snacking in between (veggies only) and limited carb servings (1-2). Meanwhile, I'm working my protein up...gotta do this little by little as to not gain fat (it's called reverse dieting.) So tired. So stressed. I really am not meant to be a parent of two, I guess. :(  Fingers crossed that it gets easier so that I can get myself back.

10/20--20x JR

2rft:

1. Kneeling heel raise to side knee raise (hydrant) 20 / 20 (band!)

2. One arm KB swing 20/20 #30 (2nd round ALL #40kB & 10 reps each side)

3. Weighted Surrender squat to side kick 10 / 10 #15

4. One arm KB Swing 20/20

5. **Suitcase Squats 10 / 10 #50

6. One arm KB Swing 20 / 20

7. KB – Backward Lunge to Squat jump 20 alt. #30
time: 17:41

Cardio Shred #29//10min JR & body stats

Weigh in: 131.6lbs

10min JR 10/20 -- 20x

Buy in: Handstand for 1 minute or plank
15 min AMRAP

1. Double Unders (x5) or jump tucks (x5) to commando push ups (x4) x 4 sets

2. Hanging Leg Raises (to the top) x5

3. Plank Rows x 10

4. Jump tuck to Sumo squat x 10

5. Pull Up / Knee raise (x3) x 3 sets
#rnds: 3 4/5

Lifted Butt 19 & CD5 HT Prog

So, so, SO OVER this sleep deprivation thing. It's been two weeks since I limited my workouts to 20-25min max. I feel fatter but less exhausted at least. My cycle is crazy out of whack since I am only 2 months post breastfeeding. I've been re-reading through my VAST collection of fitness eBooks and I've decided to give a program called Hormonal Timing a try. This a program I first learned about through a website called BuffMother. I went on to learn more of the nutritional side of it via Metabolic Effect.

Cday 5-19 buffing

Cal deficit -500

Eat super clean:

     5, 20g protein serv

     0 fat

     1swt Tat0/ unlim fruit

     3, green veg serv

6hiit/wk 30min (15lift/15hiit jr)zgym

--

Cday 20-29//1-4 boosting

Eat mostly clean maintenance cal:

     5, 20g protein serv

     4, cho (fruit included!)

     3, fat (125 cal/serv)

     2, green veg

     1, treat (per week)

Trad lift: 4d up/lo split & 1 pyoga/wk

jR 10/20 --20x (10min)

15 min AMRAP: #50kb all//green band

1. Wide legged Hip Raise to hip abductor press x 20

2. KB Sumo Squat (3 short reps) to one leg goblet squat x 10 alternating legs

3. Wide legged Hip Raise to hip abductor press x 20

4. KB Pendulum (x 5) / Swing (x 5) x 2 sets

*double the amount of reps if you’re using medium size kettlebell 

5. Wide legged Hip Raise to hip abductor press x 20

6. Deadlift to one arm deep squat  x 10 alternating arms

#rnds: 2 1/3

time: 25min total

Cardio Shred #28//10min JR

JR 5/25--10x

15 min AMRAP

1. Commando Pull ups x 3/3

2. High Knees with Cross Arm Jump (every 10 reps) x 50 reps

3. One Arm Push Ups x 4 alt. (hands on bench!!!!)

4. Plank Criss Cross Knee Tuck x 20

5. High Knees with Cross Arm Jump (every 10 reps) x 50 reps

#rnds: 5 1/5

+
JR 10/50--5x

time: 25min

Lifted Butt #18 (to ~20min)

2 min Zuzka warm up on youtube

3rft: (originally 2rft) #50kB for all:

1. Side Lunge Dead lift with power band x 10 with the Beast (20 with normal size)

2. Kneeling heel lift /hip abduction  with power band x 20/20

3. Side to side sumo squat with power band x 10 with the Beast (20 with normal KB)

4. Kettlebell swing (x 10) + Jump Lunge (x 10) x 4 sets

_________________________________

+ Burn Out:

10 x Side to Side Sumo Squat with the Beast / 10 x Side to side squat with power band x 5 sets total

total time: 20:12

12 minute body #11//zyoga39

2 min warm up

12AMRAP  :
Curtsey  lunge side kick x 10/10
Rock star jump to sumo squat x 20
Jump jack pu  to foot tap x 10 alt
Crab dance leg lift to plank knee tuck x 10/10
Rnds: 2

&

Zyoga39

GFD2 Killer Legs 6//kB #5

2rft:

Part 1

1. Low side to side squats (band & kB) x 20 #40

2. Jump Jacks x 20 green

3.Air Squat (tippy toe) Abductior press (X3) jump tuck x10

4. Jump Jacks x 20 green

Part 2: 

1. Jump Lunge foot tap knee up x 10

2. Switch lunge x 10

3. KB Sumo squat to ballerina squat x 10

time: 11:00

+

**1rft (originally 2rft)

1. Kettlebell Full Body Combo x 10 (sit-up, push-up, reverse squat, OH press) #30

2. Kettlebell Swing combo (pendulum, swing, figure 8) x 10 #40

3. Clean & Snatch 10 / 10 #30

4. Russian Twist (x3) to Plank Jumps (x3) X 10 #40

time: 10min

total time: 21min

GFD1 FitSlide #12//JR 10m

Monday went well. Coulda been mostly b/c I had a good nights sleep. Hope the cbd caps continue to help with that. Aside from a moment or two where I forgot about not eating grains anymore ...(literally like 1 bunny cracker) it went smoothly and I felt like I had a lot of energy to play with the boys. It always takes me a few days to remember what I'm doing. A touch hungry after dinner but no matter. Tuesday I spent all day vomiting from my bed. RESTART GRAIN FREE TODAY!!!!! THIS IS DAY 1.

JR 10/30--15x (10min)

15 amrap: 

1. DB weighted Side lunge #15s slide to *DB ROW 1ea x 5/5 #25s

2. Twist side plank slide to frog slide x 10 alt.

3. Weighted front to side lunge slide x 10/10 #15

4. One leg mountain slider to side kick push up x 5/5

Rnds: 2.25

Grain Elimination Week 1 & Lifted Butt #17

It's time. Time for an elimination diet. I am so sick of feeling sick, being in chronic pain and not being able to sleep. As I recall from baby round 1, part of this was due to the relaxin still in my system and The hormonal dishevel-ment that comes along with quitting breastfeeding after a year. It gradually went away some 6months later.  (Don't you just loooove post-breastfeeding menopause?! Apparently I am the only one in the world that experiences this as I've found absolutely NO literature on it or how to treat it. Essentially I am treating myself for menopause with black cohosh and shatavari. It works.) El iminating grains at that point made my pain totally disappear. I've been investigating TheWhole30 (I LOVE the rule about not recreating sweets/snack food with acceptable ingredients! This is where most people fail at life) but being on the cusp of holiday season (beginning with Halloween of course!) I'm not sure I want to go that hard core nor do I need to. Maybe come January if I'm still feeling off it'll be time for something crazy.   I've known for some time that dairy of any kind does not sit well with me and so I'm pretty used to living a dairy free life. Check. What I really need to work on is grains. They've been popping in and out of my diet with all the kiddie snacks we have around the house and I've been lying to myself about how I really need to eat rice and oatmeal to fuel my workouts. That's a thin line. In years past, I've done strict paleo (basically whole30) and been at a lack of energy, slept poorly and felt terrible. The thing I didn't change back then was my workout length/intensity. I was still plugging away at 45-1hr of high intensity. This time, I'm going to scale back my workouts and just do ONE Zgym per day (20min which i'll sorta kinda be tapering down to)5 days a week (plus 5, 2mi dog walks in the early morn) and see if I can get away with it. Fingers crossed. I'll take a weight sometime this week. Ok, 30DayGrainEliminationProject.......GO! 

2min warm up

3rft

1. Wide Legged Hip raises with power band x 30 green

2. Kettlebell swing x 20 with the beast #40

3. Laying side leg lifts with power band x 20 / 20

4. Kettlebell Swing x 20 with the beast 

5. Clams with power band x 20/20

6. Kettlebell Swing x 20 with the beast (30-40 with the normal)

time: 13:13

+

10m amrap (originally 15)

1. JR hi knees ** x 80

2. Hanging Knee raise to leg raise x 8

3. Manmakers with double push up and knee tucks combo x 8 #20s

4. Jump Rope DBU x 20

5. Pull up to jump lunge (x4) x 6

#rnds: 1 3/5

Total time: 23min

bunny slope #20//zyoga #38

**2rft: (20reps, -5reps 2nd round)

1. Curtsy Lunge to Squat w/ curl x 20 alt #12s
2. Side Lunge Bent Over Row x 20 alt #20s
3. Squat to 1 leg overhead Press x 20 alt. #8s
4. **trx row X 10
5. Hollow Scissors (x3) Crossed Legs Lift x 20

time: 13:39

+

zyoga #38

https://zuzkalight.com/zgym/power-yoga-38/

12min Body #10//15JR

JR 10/30--15x

**15 Minute AMRAP (original=12)

1. Twist squat burpees x 10

2. Push up to one leg kick up x 10 alt. legs

3. Long jump to reverse burpees x 10

4. Side Plank Knee Tuck 10/10

Rnds: 2.5

FitSlide #1 // 15JR

jr 10/20--16x

15AMRAP

1. Mountain Sliders x 40

2. Slide to side hands Push ups x 10

3. Curtsy slide lunge / side slide lunge x 10 / 10 #12s

4. Slide back lunge to slide plank x 20 alt. legs

5. Frog Slide in/stand/slide jack x 10

Rnds: 2 3/5

&

jr 10/50--7x

Inferno #4 + cardio shred #26

1rft:
1. hanging diagonal knee raises x 10 alt.sides

2. Handstand shoulder taps x10 (could be in plank or legs elevated plank)

3. One leg mountain climber (x5) / one leg side kick push up x 5/5

4. Pull ups x 6

5. Wall plank knee tuck / shoulder stretch x 10 alt. legs

+ buy out: 2 minute plank hold
time: 8:32

&

1. Double Unders x 20

2. KB swing ladder: x **25-20-15-10 #40

3. Pull Up / Chin Up x 3

4. Side Lunge KB Deadlift ladder: x **26-20-16-10  #40

time:10:37

***BONUS BUTT: 10/20--4x (2min) hold glute bridge on 10s interval//add abduct & Press on 20s interval

12min Body #9 //15JR

JR 10/20 -- 16x

12 Minute AMRAP

1. Forward / Back lunge front toe taps x 5/5

2. One leg swing kick up to **dB row (1ea) #25s x 10 alt. legs

3. Plie to sumo jump squat x 20

4. Dynamic push up to jump tuck x 10

#rnds: 2

+
JR 10/50 --7x

Lifted Butt #16 + body crush #30

2 min warm up

1rft:

Power Band Set:

1. Squat side steps (x2)  with a power band x 10 sets alt. sides

2. Squat side step with a power band and KB x 10 alt. sides #50

3. Standing leg extensions with power band x 10 / 10 x 4

4. Bridge to Abductor Press x 20 + Abductor Press at the top x 20

Kettlebells: 2rft: #50 all

5. Sumo Squat with the Beast x 10 (or 20 with the medium)

6. Side lunge deadlift to single leg heel raise with the Beast x 10/10 (20/20 with medium)

7. Pendulum to Swing 10 reps with Beast (20 with medium KB)

8. Backward lunge pass under (x5) to  One leg deadlift (x5) x 2 sets alt. legs

time: 10:51

+

15amrap

1. TRX Inv (overhand) rows x 10

2. Plank to Pistol Squat x 10 alternating

3. Jump Lunge (x3) Sumo Jump Squat x 10

4. Foot Tap Squats x 20
#rnds: 3.25